Pick up a sports habit! We’ll show you how

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Want to work out regularly without having to constantly force yourself to do it? Let us tell you about starting up a sports habit. So long, procrastination!

How Long Does it Take to Form a Habit?

Everyone has habits: they usually develop unconsciously over the course of your daily life. For example, you always follow the same route to the supermarket or, the first thing you do when you get up is drink a big cup of coffee.

But when does an activity actually turn into a habit? The length of this process can vary quite a bit, but on average it takes 60 days for a new habit to fully form.

So you need patience and self-discipline to make working out or going to practice a habit. On the one hand, you have to be strict, but on the other you have to turn a blind eye every now and then. It’s possible to master this balancing act and we’ll show you how.

Make a Vision Board

Often a new habit fails because you forget to do it. Make a vision board that clearly expresses your goal. For even more motivation, use pictures to illustrate it. Put the vision board in an unavoidable place in your apartment. This could be your closet, a bulletin board, or even the refrigerator. The most important thing is that you’re reminded of your goal and the steps you’re taking toward it every day.

A white person seen from behind with two blonde buns looks at a vision board covered with colorful phrases. some of the visible words include play fair, everyone, change, never give up on, fuel my body, always be home, will choose, bold, never stop.

Success Can Be Planned

Plan out your week by taking a few minutes on Sunday to write out a schedule. A weekly planner is a great way to bring more structure to your week and change your behavior.

Free Weekly Planner

Depending on what kind of workout or sports habit you want to make, set a fixed schedule for the appropriate amount of days. Don’t just note down the day, but also consider the time you’re going to work out. Setting workout days and times to practice sports helps enormously in the process of creating habits. Before you know it, you won’t even think about skipping your next workout.

Set Your Priorities

Already planned out your week and then friends ask you over for dinner? No problem! If you’ve organized your week well, you should be able to balance work, sports, and free time.

However, if you’re short of time, it’s important to know your priorities. Looking for a short but effective workout? Our workout page is full of free workouts to make you sweat.

Two women and a man do lunges in a gym to strengthen the sports habit. Check out our workouts page to get into your sports habit!

Get Started Now!

Don’t Do Too Much at Once

Don’t let your ambition get the best of you. Give your body a rest after a strenuous workout so your muscles have the chance to recover. If you still want to stay active, try a short jog. Or you can use your recovery day to do something for your flexibility, like stretching your back.

Refill your batteries and replenish your muscles’ energy with our Recovery Aminos. They have BCAAs and L-Glutamine, but none of the additives that aren’t good for your health. Build the perfect foundation for your next workout right after your workout or practice!

Recovery Boost

Don’t Make Up For It

If you had to skip a workout or practice, don’t try to make up for it. If you do, more and more will keep piling up. The thought of how much you have to catch up on is stressful and has a demotivating effect in the long run. Forget about the lost practice or session, and continue with your plan.

Find a Partner

Often find it difficult to keep going during a workout? Find a training partner to help! That way,  when either of you aren’t in the mood, you can motivate and push each other because you’re on the same team.

Two white women in sports bras and shorts high-five after a workout

Focus on the High

After exercise, your muscles are exhausted, but at the same time you feel really good. Working out makes you feel high. Sports and exercise help you feel happy and balanced in the long run. For many people this feeling means effects on their appearance are completely beside the point.

So be proud of yourself after working out: you’ve just done something good for yourself and your health. Remembering this feeling the next time you don’t feel like exercising will help get you going.


  • It takes an average of 60 days to form a new habit.
  • To make working out a solid habit, you need patience and discipline.
  • Plan out your successes and remember your new habit daily.
  • Remember the post-workout high to form the habit even faster.

Sources for this article

We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.